Egg Nutritional Facts

The average large chicken egg has about 213 milligrams of cholesterol, which is all contained within the yolk. Medical studies have shown that excess cholesterol in the diet can raise the level of cholesterol in the blood, causing major health problems such as heart disease. Since the body produces all of the cholesterol it needs for normal functions, eating large quantities of cholesterol rich foods may be unhealthy. It is recommended that the intake of cholesterol in one day should not exceed 300 milligrams. With one egg yolk containing 213 milligrams, it is clear that the recommended daily maximum can be quite easy to exceed.

There are a number of ways in which the dietary guidelines for cholesterol can be followed, yet permit eggs to remain a part of the diet. Consider the following points:

• When multiple eggs are desired for an omelet or scrambled eggs, use two egg whites for every one yolk. This will decrease the amount of cholesterol per serving.
  
  
• Eliminate all of the egg yolks from egg dishes, such as omelets, scrambled eggs, or egg bakes. Since egg whites contain no cholesterol, none of the cholesterol in the resulting dish will be from the eggs.
  
  
• Use egg substitutes for omelets and scrambled egg dishes. A number of products are available that incorporate egg whites with non-egg ingredients that mimic the look and taste of the egg yolks.
  
  
• Staying within the dietary guideline of 300 milligrams of cholesterol a day may be difficult to do for many of us; however, it might be easier to stay within the recommended weekly total of no more than 2100 milligrams. If you exceed the daily total on one or two days of the week, you can cut down or eliminate cholesterol on other days of the week in order to remain under the recommended weekly level.
  
  
• Even if you average one egg per day, you can still eat very well and remain under the 300 milligram recommended daily maximum of cholesterol. This can be achieved simply by eating more fruits, vegetables, and grains and cutting back on fatty meats, butter, oils, and junk foods.

• Eggs are one of the best sources of protein, vitamins, and minerals. The quality of the protein found in eggs is of a higher quality than the protein found in meat and fish.
  
  
• Eggs are low in calories. One large egg has only about 75 calories.
  
  
• The high protein egg white averages only about 17 calories and has no fat or cholesterol, which makes it an excellent diet food.
  
  
• There are nutrients in eggs that are beneficial in preventing macular degeneration, which is the leading cause of blindness in the elderly.
  
  
• Eggs are rich in choline, which is helpful in fetal brain development. Choline levels in women drop during pregnancy, so it may be beneficial for women to consume eggs during pregnancy.